A,
Front Squat 3-10, using heaviest weight per set
Bulgarian Split Squat 20-20, using heaviest weight per set
Hack Squat 1x20, using heaviest weight for the set
Bench Press 3-10, using heaviest weight per set
Skull Crusher 15-15, using heaviest weight per set
Close Grip Chin-up 10-10, using heaviest weight per set

Bulgarian Split Squats- 2x10 L/10 R

Build up to a heavy set of 3 than back off to a heavy set of 10 for the front squat and bench press.

B,
For time:
50/45 Ski Erg Calories
50/45 Bike Calories
50/45 Row Calories

Goal: sub 10 mins

C,
3 rounds for quality of:
100 Single Unders
Double Kettlebell Front Rack Carry, pick load, 30m
20 GHD Paddles @20/15kg
Farmers Carry, pick load 30m
20 Russian Twists, pick load